If you’re anything like me you’re feeling elated, fearful, and severely anxious all at the same time.

After spending so much time on maternity leave with your little one, deciding to get back into the workforce is a big deal. I was ready to be an adult again. I craved the ability to have adult conversations, drink a cup of coffee in the hallway while catching up with coworkers, receive validation for the hard work I was putting in and the work I was producing, and do a job that I loved.

On the other hand, the thought of separating from my child for more than a few hours literally pained me. That being said, Baby Boy was not going to survive on breastmilk forever and I needed to help put food on the table for our family.

It was time to go back to work.

If you’re reading this, you’ve either already returned to work after having your baby or you’re anticipating (and probably dreading) your return to work.

Here’s the thing: for most of us, returning to work after maternity leave is not easy. Take comfort in the fact that so many of us do return to work, have a healthy transition, build new routines, and find ways to cope peacefully.

Maternity Leave Facts in the United States

• Out of 41 other countries, the United States is the only country without a national paid maternity, paternity, or parental leave. – The Guardian.
• California, New Jersey, New York, Rhode Island, Washington, and the District of Columbia all have state-mandated paid leave plans in place. –PEW Research
• In March 2018, 17 percent of all civilian workers had access to paid family leave, and 89 percent had access to unpaid family leave. – U.S. Bureau of Labor Statistics 
• According to a 2018 study, paid family leave was available to 25 percent of state and local government workers, and 94 percent had access to unpaid leave. – U.S. Bureau of Labor Statistics
• Seven-in-ten moms with kids younger than 18 were in the labor force in 2015. – PEW Research
• Mothers are the primary breadwinners in four-in-ten U.S. families. – PEW Research

I list these facts here, not to create a sense of guilt, or make you want to pack your bags and move to another country, but to reassure you, you are not alone in your feelings. There are many women who have been in the same position as you.

Here are some practical tips to prepare to return to work after maternity leave

1. Release Your Emotions

When you return to work after maternity leave, it is okay to cry.

I will venture to say there is a 99.9% chance you will cry at some point during your transition from full-time momma to working parent.

I want to be completely honest when I say this…when I returned back to work after my 12 weeks of maternity leave, I sobbed.

You know the kind of crying where you start hyperventilating a little and your eyes get all big and puffy?

Yeah, that was me.

I cried the night before I returned to work in anticipation of returning to work, on the way to drop him off that morning, on the way to work that morning, and I even shed a few tears on my lunch break while strolling through pictures of him.

I don’t want to sound totally sad and depressed or scare anyone into thinking returning to work after a baby is impossible, I only say this to be truthful and open.

What I’ve found is that it is okay to cry.

In fact, I think it is healthy to express your emotions.

According to research, crying helps to self-soothe, triggers the need for support from others, relieves stress, and aids sleep.

Admit to yourself that the transition may take some time to get comfortable and don’t be afraid to let those tears out. BIG GIRLS DO CRY!

Do not feel embarrassed or ashamed of your tears and emotions. Embrace them! Give yourself some time and know that what you are feeling with ease up.

2. Find Your Morning Motivation

For me, coffee is motivating. There is something about a delicious cup of coffee that makes me feel motivated, inspired, and ready to conqueor whatever the day has for me.

What is your morning motivation? A podcast? A fresh cup of tea? A morning jog? Reading a devotional?

In order to prepare to return to work after maternity leave, identify what brings you joy in the morning!

By the time we get back to work most of our sweet bundles of joy aren’t sleeping through the night. If you’re anything like me, you’re not getting more than three hours of consistent sleep a night.

Hearing that alarm go off in the morning to head into work when you’re used to determine your own schedule for the day can be difficult and put you in a funk.

On top of that, you have to show up at work with a smile on your face, energy to complete tasks, and enough social enthusiasm to interact with other adults who have gotten 6-8 hours of consistent sleep.

I began drinking a small cup of cold brew in the morning on the way to drop off the baby and when I got to work I would indulge in coffee in my reusable cup.

Whatever brings you joy in the morning – do that!

3. Purchase a Planner

New planner, who dis?! I bought myself a new planner and the stickers to go with it. Although I live by my Outlook calendar, I still have so much fun writing on a paper calendar.

Planning out my day allows me to stay organized and intentional about where I’m dedicating my time so I can maximize time with my son.

Planning ahead helps minimize anxiety and uncertainty. When preparing to return to work after maternity leave it is important to keep in mind that your previous schedule will most likely change dramatically.

Help ease some of the tension involved in your new transition by planning out your week.

4. Update your work wardrobe

Try to purchase (or thrift) a few new staple pieces for your work wardrobe!

Having a set work wardrobe helps to reduce decision fatigue and makes you feel your best. By week 12, I still wasn’t exactly where I wanted to be with my weight and body and couldn’t fit into some of my old work clothes.

Instead of sticking with the three pairs of pants I actually felt comfortable in or forcing myself to wear my too-big maternity clothes, I updated my wardrobe altogether.

I gathered all the items I knew I probably would never fit into again – these were the items I could barely fit into pre-pregnancy (am I alone here or do we all keep clothes that are too small hoping to fit into them someday?!) and donated them.

I then planned a shopping trip two weeks before I returned back to work to update my work wardrobe.

To make it special, we made a family day out of it! We drove up to Williamsburg, went to the outlets, went out to dinner, and made a stop at Williamsburg Winery on the way back. It was so much fun and I was actually excited about wearing my outfits back to work.

When I returned home, my closet was cleaned and organized from donating my old clothes.

Having an updated wardrobe really helped me find joy in my return to work after maternity leave. I completely avoided the frustration of trying on a bunch of clothes that didn’t fit properly when I was already sad, anxious, and in a hurry.

In addition, when you look good, you feel good. Physically being ready for work helps you mentally get on the same page.

Pro Tip: Pick out your wardrobe for the week on Sunday. Look at your professional planner to see what you have coming up for the week and plan your outfits accordingly.

You can even do this for the baby! It saves time in the morning and helps you mentally prepare for what is to come!

5. Rejuvenate your workspace.

Jazz up your workspace to feel happy and inspired!

Let’s be honest, most of us would rather be home cuddled with our little one than at work, but if we have to return to work after maternity leave, why not do it in a space that makes you want to be there?

Easy office update ideas:

1. Frame updated photos of your family, friends and of course, your little one.
2. Add plants or trinkets to give your office a chic flare.
3. Purchase a mouse pad with your favorite family pictures from Shutterfly.
4. Change the background on your computer to an inspiring quote, a picture of your baby, or even a goal you’re working towards like a trip to Disney or a visit to the mountains – literally whatever inspires you.

My favorite place to look for these items is the Dollar Spot at Target and thrift stores.

The smallest upgrades can totally elevated my desk space.

6. Do a Practice Run

As you’ve probably noticed throughout this post, preparation is key to help ease into your return to work after maternity leave.

Before you jump right into work, try doing a few practices runs!

Here are some suggestions:

• Take a drive to your job to remember how long it takes to get there (don’t forget to calculate traffic time)
• Drive to your child care provider and then to work to become familiar with the route
• Start waking up at the time you would be getting up for work. Get your baby into the habit of waking up at that time too.
• Do the whole routine, waking up early, packing the bags for work, driving to daycare, and then work – all of it.

Make yourself familiar with what is to come. This will help you mentally prepare and ease some of the tension you are bound to feel with your new routine. It will also prepare your baby for what is to come.

7. Incorporate Mommy and baby time before work.

To get more time with your baby before work, start your morning routine earlier!

For me, this meant that by the time Baby Boy was awake, I was fully dressed, packed up, and ready to walk out of the door. That way, the rest of the time I had in the morning was completely dedicated to him.

Those few extra minutes with him had a dramatic impact on my day!

How can you plan your day to make time for bonding before you go off to work?

One tip is to try to dedicate an extra 10 minutes or more to quality time with the baby instead of rushing through the motions to get out of the house. Rushing triggers anxiety which negatively contributes to our already overwhelmed mental state.

8. Try To Get Excited!

I know. This is a tough one. It is very possible you’re not only fearful to return to work after maternity leave, you may also be depressed.

Focus on the reasons you are returning to work and the positives of the return.

Getting through a tough time is all about perspective. Add some fun and excitement to the mix to lighten the situation and give yourself something to look forward to.

I hope you enjoyed this blog post all about how to prepare for your return to work after maternity leave.

Yes, you will probably cry. Yes, you will scroll through the thousands of pictures you’ve taken over the last three months. You may even feel some mom guilt. And all of that is OKAY! You are allowed to feel that way – just don’t dwell in it. Allow yourself to be excited about returning to work.

How are you preparing to return to work after maternity leave? If you’ve already returned back to work, do you have any tips to share?

Remember, you can do this! You’re not alone.  

If this is your first child, breast pumping at work may feel daunting and overwhelming.

I’m providing some tried and true tips to help you successfully nail breast pumping at work. Whether you have an hour-long lunch break or 15 minutes in between meetings, these tips will help you feel prepared and ready!

This post is all about how to nail breast pumping at work.

1. Find a designated breast pump area

Before you return to work, determine where you will pump. Having a designated, pre-planned place to pump is essential to ensuring a successful regimented pumping schedule.

I work in two different locations. When I am at the main office, pumping is a breeze. There is a nursing room and a calendar where I can schedule the times I’d like to pump throughout the day.

When I am at our second location, however, pumping is a little more challenging. We do not have a designated area at our second location so I have to make sure I determine where I am pumping ahead of time.

Here are some ideas for pumping areas when breast pumping at work if you do not have your own office or classroom:

• Conference room
• Borrow a co-worker’s office
• A closet
• Bathroom
• Your car

Remember, you are entitled by law to breaks to express breast milk. You can read more about this law here.

2. Leave a breast pump at work

If possible, have two breast pumps – one for work and one for home. The absolute worst feeling in the world is being engorged, ready to pump and not having all your pump parts at work.

I’m speaking from experience here! One day I forgot parts of my pump at home. I became so engorged I couldn’t concentrate at work. I had to leave work, drive all the way back home, and grab the pieces I had forgotten.

It is much more convenient to know all of your parts are in their designated area when it is time to pump.

To avoid having to buy two pumps, I would suggest getting the free pump from your insurance and putting a pump on your registry.

Here is my favorite pump:

I love this pump because it is quiet and effective. This breast pump is gentle, lightweight, and simple to use. Its easy to carry and put together, making it perfect for those less than idea pumping locations at work.

This breast pump stimulates my letdown quickly and provides a gentle suction. There are not many parts which makes it very easy to put together and take apart quickly!

3. Refrigerate between breast pumping sessions

To some, this may be a bit controversial (source), but to me, this is one of my favorite tips to nail breast pumping at work!

Instead of trying to wash all the parts between each session, refrigerate the parts between each session.

As a busy working mom, it is often difficult to have enough time to thoroughly wash the parts every time you pump. It takes up precious time that you may not have – especially if you’re squeezing in a quick breast pumping session before your next meeting or classroom schedule change.

It is perfectly okay for me to keep your breast pumping supplies in the fridge between sessions. However, make sure to wash them thoroughly at the end of each day to start fresh the next day.

Here are my favorite nontoxic breast milk storage pods. I love them because they’re eco-friendly. These breast milk storage pods are made from silicone instead of plastic. Instead of buying more breastmilk bags, you just reuse these over and over again! Saves you money and reduces waste.

4. Keep your breast pump supplies cool

After breast pumping at work, makes sure to keep your breast pump supplies cool! Keeping breast milk cold helps prevent bacterial growth. Keep your supplies in a refrigerator bag with an ice pack.

In the morning, pack all my items in the refrigerator bag with an ice pack from the freezer. Store the bag in the fridge at work and after each pumping session, place the freshly expressed milk bags in the refrigerator bag with the ice pack and the pump pieces. Then, place the entire bag back in the fridge.

If you have to run an errand after work or pick up your child, you won’t have to worry about the milk sitting out in the car because you know it is still cold from the ice pack.

5. Make sure to have a breast pump bra

Is this one obvious? It wasn’t for me! Having free hands while breast pumping at work is life changing!

Having a breast pump bra allowed me to be able to pump while still being able to check my e-mail or work on a project.

This breast pumping bra is literally made for the Spectra pump! It is also great for nursing. This bra is comfortable and perfect for easily sliding in your pump flanges. I would recommend buying two or three, if you can – just in case you get backed up with laundry. You’re not going to want to be without these!

6. Make sure your co-workers know you are pumping at work

Before I returned to work, I made sure my co-workers knew I would have to pump during the working day. This is helpful because it can be awkward abruptly getting up during a meeting or leaving a conversation when it’s time to pump.

By letting them know of my breastfeeding intentions, there was an unspoken understanding when I would disappear with my lunch box for 30 minutes at a time.

I also scheduled my pumping times on my calendar. I put the event as private so no one actually knew what I was doing, but it was particularly helpful if someone was scheduling a meeting with me or looking for me in the office.

I sell these adorable signs on my Etsy shop! They’re digital prints so you can order it, download, print it at home and it’s ready to use!

7. Have a bag of supplies

In order to nail breast pumping at work, one of the most important tips is to plan and prepare. Personally, it took me a little bit of time to adjust to pumping at work. Returning to work after maternity leave is already a lot to adjust to, adding breast pumping at work to the mix can bring on an extra layer of stress at first. To manage, think about it as a part of my routine.

After figuring out everything you need to successfully breast pump at work, make sure it’s packed and ready to go every night before bed. Also, have extras! I leave extra markers in our nursing room, I have extra pump parts in my car and extra breast milk pods, just in case!

Bonus Tip: Bring a manual breast pump for emergencies

On rare occasions when I am so swamped at work I don’t have time to have a full pumping session, I use a manual pump. Although it is obviously not as fast as the electric, it does the trick in a bind! I leave this pump in my car so I always have it.

To prevent getting a clogged duct, it is important to make breast pumping a priority. Make sure to pump consistently and not get too engorged. Not pumping regularly is not only uncomfortable, it can also cause a dramatic decrease in your supply.

Remember, you are the supplier of my baby’s nutrients. Prioritizing pumping is important for your comfort and your baby’s needs.

I hope this post helps you with breast pumping at work!

Other Blog Posts You May Like

• Foods Guaranteed to Increase Your Breastmilk Supply (with meal ideas to get you started!)
• Breastfeeding For the Eco-conscious Mom
• How To Prepare For Your Return to Work After Maternity Leave